Skip to main content
  • English
American Heart Association Go Red for Women
American Heart Association Go Red For Women
  • Heart Attack and Stroke Symptoms in Women
  • Volunteer
  • ShopHeart
  • Donate
  • Donate
  • site search Search
    Search
  • Heart Disease in Women
  • Know Your Risk
  • Healthy Living
  • Stages of Life
  • Get Involved
  • About Us
  • In Your Community
  • Warning Signs
  • Volunteer
  • ShopHeart
    • English
    • Español
  1. Home
  2. Healthy Living
  3. Healthy Eating
  4. Cooking Skills
  5. Preparing
  6. Cooking Technique: Whole Grains

Cooking Technique: Whole Grains

Whole Grains

Simple Cooking with Heart helps you learn to cook whole grains with these tips.

Whole-grain pasta

Pasta is always a favorite family food because it’s quick, easy and tasty. And it can be healthy! The trick is to watch your portion sizes and make the switch to the whole-grain varieties.

Whole-grain pasta tends to have a chewier texture than white pasta, which some people prefer. But if you’re having trouble making the switch, start by trying half white pasta and half wheat. You can also start with one of the whole-grain/white flour blends that are available at the supermarket. They’re less chewy than 100% whole-grain varieties, but they still offer more nutrition than traditional white pasta.

Both whole-grain and white pasta are cooked by boiling in a big pot of water. Whole-grain pastas don’t necessarily take any longer to cook. Follow the package directions and be careful not to overcook because overcooking can make your pasta gummy. Assume about 2 ounces of any shape of dry pasta per person. 

Brown rice

As with whole-grain pasta, brown rice is much more nutritious than its white form. But it does take longer to cook than white rice.

Long-grain brown rice cooks up fluffier than the short-grain varieties. Many times, you’ll find this rice called “long grain.” Some special long-grain rice varieties are basmati, Texmati, Carolina and jasmine. Short-grain varieties include sushi and Calrose.

If you’ve bought a particular brand of rice, you should follow the instructions on the back of the bag or box. If you’ve bought brown rice from a bulk bin, remember “two to one.” Two cups boiling water and 1 cup of rice will make about 3 cups of cooked rice. (The ratio of water to rice for short-grain brown rice is 2.25 cups water to 1 cup rice.)

Pour the rice into the boiling water, stir it once, reduce the heat to low, cover the pan with a tight-fitting lid and let it cook for about 50 minutes. After 50 minutes, take the pan off the heat and let it sit for 10 minutes before you take the lid off.

Store the leftover rice in the refrigerator for three to four days. It’s easy to heat up in the microwave with a little bit of water. It’s good cold for lunch, too. Try it tossed with some chopped parsley, lemon juice and olive oil.

The bran layer in brown rice contains a small amount of oil, so brown rice has a shorter shelf life than white rice. Store uncooked rice in a sealed container at room temperature for up to six months. You can also refrigerate or freeze uncooked rice for a longer shelf life.


Last Reviewed: Sep 23, 2024

X formerly known as Twitter Facebook LinkedIn Email Print

Cooking Skills

Cooking Skills
  • Cooking
    • Fruit
    • Common Terminology for Healthy Cooking
    • Common Terminology: The Science of Food
    • Grains
    • Healthier Condiments
    • How to Cook Healthier at Home
    • Smart Substitutions to Improve Nutrition Without Sacrificing Taste
    • Protein
    • Techniques
    • Vegetables
  • Meal Planning
    • 5 Must-Have Foods to Always Have in Your Pantry
    • 8 Ways to Focus on Fiber
    • Breakfast: Eating Healthy On The Run
    • Delicious and Easy Cooking for One
    • Make Family Meals Easier: Double Up to Save Time and Money
    • Essential Kitchen Equipment and Utensils
    • Heart Healthy Kitchen Essentials for Meal Prep Infographic
    • Homegrown Foods From the Garden Make Family Meals Healthier
    • When Kids Help Cook, Healthy Family Meals Are Easier
    • Meal Planning: Benefits and How-To’s of Family Dinners
    • Meal Planning: How to Pack a Healthy School Lunch
    • Quick Fixes for Family Meals When Time Is Tight
    • Staple Ingredients for Quick Healthy Meals
    • Understanding Tastes and Food Flavors
  • Cutting
    • Knife Skills 101
  • Preparing
    • Be the Star on Your Kitchen Safety Squad
    • Caring for Your Non-Stick Skillets
    • Common Herbs and Spices: How to Use Them Deliciously
    • Cooking Technique: Whole Grains
    • How to Use Fresh Herbs
    • Make Your Kitchen a Place You Love
    • Making the Healthier Cut
    • ’Tis the Seasonings
  • Shopping
    • 5 Easy Ways to Find Healthier Options While Grocery Shopping
    • Cooking Healthy On a Budget
    • 9 Grocery Shopping Tips
    • Grocery Shopping Without a Car
    • Save Money by Making Beans From Scratch
    • Shop Smart and Save Infographic
    • Top Five Must-Have Kitchen Tools
  • Storing
    • Food Safety: How to Store and How Long to Keep Leftovers
    • Understanding Expiration Dates: How Do I Know When My Food's Gone Bad?

Related Articles

Whole-Wheat Cranberry Muffins

Whole-Wheat Cranberry Muffins

Whole Wheat Spaghetti with Marinara and Turkey Meatballs

Whole Wheat Spaghetti with Marinara and Turkey Meatballs

CVS Health is a proud national sponsor of the American Heart Association's Go Red for Women movement.
Goredforwomen.org/es is made possible through the generous support of the Adriana Gallardo Legacy Fund for Women's Health.

*All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. Find more information on our content editorial process.

American Heart Association

National Center
7272 Greenville Ave.
Dallas, TX 75231

Customer Service
1-800-AHA-USA-1
1-800-242-8721

Contact Us

Hours
Monday - Friday: 7 a.m. – 7 p.m. CT 
Saturday: 9 a.m. - 5 p.m. CT
Closed on Sundays

Tax Identification Number
13-5613797

About Us

  • About the AHA/ASA
  • Annual Report
  • AHA Financial Information
  • Careers
  • International Programs
  • Latest Heart and Stroke News
  • AHA/ASA Media Newsroom

Get Involved

  • Donate Now
  • Make a Memorial Gift
  • Advocate
  • Ways to Give
  • Volunteer
  • ShopHeart
  • ShopCPR

Our Sites

  • American Heart Association
  • American Stroke Association
  • CPR & ECC
  • Professional Heart Daily
  • More Sites
  • Facebook
  • Instagram
  • Threads
  • X formerly known as Twitter
  • YouTube
  • Tik Tok
  • LinkedIn
  • Pinterest
  • National Health Council Standards of Excellence Certification Program page for Standards of Excellence
  • Better Business Bureau page for American Heart Association
  • Charity Navigator Home
  • Secured by Sectigo page for SSL certificates
×
American Heart Association

This link is provided for convenience only and is not an endorsement of either the linked-to entity or any product or service.

Proceed
  • AHA Careers
  • Privacy Policy
  • Medical Advice Disclaimer
  • Accessibility Statement
  • Copyright Policy
  • Ethics Policy
  • Conflict of Interest Policy
  • Linking Policy
  • Whistleblower Policy
  • Content Editorial Guidelines
  • Suppliers & Providers
  • State Fundraising Notices


©2025 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited.
The American Heart Association is a qualified 501(c)(3) tax-exempt organization.
*Red Dress ™ DHHS, Go Red ™ AHA ; National Wear Red Day® is a registered trademark.